Wednesday, April 10, 2019

A. Warm up

T-spine ex. rot. x 10/side

Cat cow stretch

bird dogs

dead bugs

B. Part 1

60 sec. DB alternating bench press

:20 rest

60 sec. bench DB row (:30/side) 2020 tempo

:20 rest

60 sec. Tricep ext. (:30/side) 2020 tempo

:20 rest

60 sec. side plank hold w/ alternating limb touches (:30/side)

:20 rest

2 rounds

C. Amrap

2 minutes on / 1 minute off x 5 rounds

20 ring rows or 5 pull ups

20 SA DB s2OH (10/side)

max calories on Assault bike

**rest on the bike erg or walking

Kevin Glass192